Go Back
Print

How to Choose Fish for Weight Loss

Combine your fish with vegetables that will complete your dietary vegetable and fiber requirement. here are recipes for weight loss that you can try at home. The recipe is Mediterranean fish roasted with vegetables.
Course Main Course
Cuisine international
Keyword fish, How to Choose Fish for Weight Loss, weight loss
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 4
Calories 300kcal

Ingredients

  • 3 cloves garlic
  • 2 tbsp extra virgin olive oil
  • 1 tsp anchovy paste
  • 2 small fennel bulbs, trim, core and slice thinly
  • 1 large sliced onion
  • 6 small all purpose potatoes
  • 114 ounce can plum tomatoes
  • ¼ cup water
  • 1 tsp salt
  • ¼ fresh ground peppers
  • 3 tbsp fine dry breadcrumbs
  • 2 tbsp fennel seeds
  • 1 teaspon fresh grated lemon zest
  • 1 ½ pound striped bass, cod or halibut fish. Skinned and make into 6 portions.

Instructions

  • preheat your oven into 450 degree F
  • mince 2 garlic cloves and set in small mixing bowl. Whisk 1 ½ tbsp oil and anchovy paste. Combine onion and fennel in baking dish, add the garlic mixture and toss it to coat.
  • Roast the fennel mixture, uncover and stir occasionally until it softened for 20 or 25 minutes.
  • add potatoes, tomatoes and juice with water, ¾ tsp salt and pepper. Cover tightly with aluminum foil and bake until potatoes get tender for approximately 35- 45 minutes.
  • in other side, mince the remaining garlic cloves and place in small bowl. Add breadcrumbs, fennel seeds, the remaining ½ tbsp oil, lemon zest, ¼ tsp salt, and season with pepper. Mix using finger until it mixture well.
  • If potatoes get tender, place fish in top of vegetables and spread the breadcrumbs mixture in the topping. Roast and uncover until fish get opaque in center and breadcrumb get brown, about 10 to 15 minutes.

Notes

This dishes offer 349 calories, with 8 gram fat, 49 mg cholesterol, 43 gram carbohydrate, 28 gram protein, 7 gram fiber. The nutrition bonus from vegetables such as Vitamin C, potassium, folate and magnesium are able to obtain from the fish recipes.